welcome to /plg/ - Powerlifting General
for the purpose of being a better athlete on the platform
>Hand egg ball edition
Opinions on making loud noises when hitting a PR in a public gym?
What if I am a weakling who only squats 112.5kg?
3*5 weighted pull-ups (even tho wide grip chin-ups are superior)
I started doing these, started low, couldn't break past 5kg added for a week or two. Then I just added 2.5kg because I wanted to progress and that felt easier than 5kg and then it started shooting up and and up and up really fast.
So 3x5 + 2.5kg a session. Maybe even max out every so often for fun.
Hey lads, today was my first day at Smolov Jr for bench (fucking easy but I know I may even not finish it bc it will be hard as fuck) and my last training session is on a saturday, and my only bench comp is 8 days after, that is, on sunday, I don't know if 8 days of deaload is too much or if I could hit hard gym on monday (6x6) and then wed 2x5 light and then on sunday the meet.
I don't know what to do, thank you in advance!
I weight 83kg and current bench is just 115kg, I really hope to get 125kg or at least 122.5.
I have a little tendinitis issue in my elbow as was wondering if you had any advice to help me speed up recovery? I've been popping anti inflammatory slime candy and icing and it's called down sort of, but not significantly.
I want to lift, but that means I've only given the tendons like 36hours of rear.
I don't know if I'm setting myself up for failure, but I really, really want to lift.
It's hard to combine wanting to lift and wanting to recover from tendinitis unfortunately.
The only cure is to not put stress on the tendon :(
The reason why I struggled with it for a year was because I didnt want to stop
I unironically have already done this since getting tendinitis....
>struggled with it for a year
This is when I post my sad pepe right?
Thanks for the insight though, perhaps I could get away with bandaging up my elbows for a while? (elbow sleeves) Or will that just cover the pain and not help the injury!
Where's the tendinitis dude? Pain for me was around where I put in the pic. For me at least, the pain was simply caused by doing a movement incorrectly (squatting with weight held by arms), and so even because it hurt a little doing it correctly because the tendon was sensitive, it just got better because the stress on it was significantly reduced.
Pretty much identical to your picture, except a little more localised in the centre.
I think the cause of my pain was from tricep work, (J.M. Press) most likely because I was cheating to get the weight up.
My squat style is fairly elbow friendly, but while recovering I'll change it up.
Thanks, I'll definitely try that.
It got me thinking though, how much inward knee movement is warranted during a heavy squat? Obviously I can't keep my knees out all the way up because they wouldn't lockout.
When exactly should they move into their locked out stance?
tfw reading this thread and realizing I had pec tendonitis on both sides earlier this year that I tried to work through and eventually just stopped doing work to heal.
Christ I wonder if my bench will ever be not shit ;-;
can any bros tell me what the fuck just happened
>be me doing SS
>unlocked 1234 a few weeks ago
>going in for a 320 3x5 squat sesh
>did 320 last week for 3 days 3x5
>can barely push 275 for 2
>bench same story
>feel super weak despite putting on weight over the weekend
wtf happened? did i not eat enough? beer?
Is bench day the most comfy day of them all? I think so
I know you always get advice on your knee valgus but have you ever considered it's caused by your blatant coward-ness?
I've noticed a direct correlation between liars and cowards and knee valgus.
just take it ez. I've been hearing a couple things lately about how the general idea of lowering intensity and keeping volume up is mistaken and you should try keeping similar intensity and just cutting volume, but what do I know.
Lots of band pullaparts https://www.youtube.com/watch?v=BVehf-8FAxQ lots of high-rep lat pulldowns. TRX rows are good too, anything where you feel a good rhomboid contraction and scapular retraction.
>What are the odds of your head exploding on your third attempt?
Should I do Hepburn for both bench and OHP? Will the OHP affect my bench? I was going to do the bench power 8x2->8x3 with the pump work 3x6->3x8. Then just do the power shit for OHP and do the pump work with DB bench since my chest is lagging compared to shoulders.
What is better PURELY for performing the best at the sport of powerlifting?
>bulk up 10kg very slowly to your perfect weightclass for your body
>bulk up 10kg very fast to your perfect weightclass then maintain for a long time
maybe youre correct
how's it been phil? current program/lifts/bw? any meets planned?
myself im gonna follow your advice and slowly fill out the 105kg class. Been going well in the gym lately hit a triple at 195kg squat, hoping to get 200kg for 3 within 3 months, I got a meet planned for april where I hope 200kg can be my opener. We don't need to talk about my push/pull though :x
A good program would have you do different rep ranges for different sessions. I like doubles more.
The leverages would fluctuate in option 2 also since fat has lower density then muscle.
>how's it been phil?
Its alright desu
sheiko, a variant of CMS/MS
have a 317.5 gym pr deadlift too
>any meets planned?
Yes, south swedish championships(GM) in april
I have always wondered what the peg things on the bottom side of the powerack was, is that all its used for, resistance bands?
I saw someone playing around with them before but they didn't use any bands and i couldn't figure out what she was doing
e-sports do not require physical dexterity, and there are literally female only tournaments in CSGO because all the girls that play are shit.
im a semi pro cs player and even i dont agree with half the shit on there. interviews are always awkward as fuck as well.
>iron price has plummeted in recent years
>china flooding world markets with cheap steel
>cost of weights hasn't gone down at all
why are they so jewish
I haven't heard that name in so long. Nah i would rather have norsefat.
Isley would you ever consider hugging a little 69kg twink like me? I promise to say "no homo" before *and* after....
>tfw not in a ribcracking bearhug right now
Wew lads, everything went great today besides my second set on dl where I almost lost my grip because no chalk. Gotta get some straps so I can get all my reps. Did 255 3x12 with the slingshot after my competition bench
>tfw total of 302.5kg but still post here for laughs
Pulled the bar into my back very, very hard. Pecs went numb. Tears were MRI confirmed, so I'm not talking out of my ass. They weren't major tears, I'll be able to get back into lifting this week/next week, but its been a bit since I have.
I think I've seen them. They're just little loops that come to a V at the bottom right? No strappy part?
I asked the kinesiology professor nearby (class watched me squat and deadlift) and he just shrugged
Ahhhh maybe I was a little tilted forward
Looks exactly like all the others. What sets it apart?
>why do movements with proper form to lift more weight?
You answered your own question m79
I use compression cuffs, and I've experienced success dealing with minor tendinitis.
So you can't justify doing those things? How much can you lift without any equipment, just regular clothes compared to how you regularly do?
>why do movements with proper form to lift more weight?
Arching the fuck out of your back while benching is not proper form, you're just making the ROM shorter.
Besides the material, it's mostly preference. Ironmind's are thinner than most of the other nylon straps. Spud makes good stuff, but they're thick as fuck and turn the bar into a fat bar. You can also just get stuff cut to spec or whatever from some other place.
>They're just little loops that come to a V at the bottom right?
The oly style ones are, yeah. Most of them are normal straps that feed through a loop.
I don't do equipped, but assuming that you're serious, the whole point of powerlifting is to lift the most weight. It's irrelevant how, as long as its within the rules. People can lift a lot more with equipment than they ever will without it.
If i'm baiting just say why i'm wrong. Should be easy.
>as long as its within the rules
So why are they so broad? Why not just use your body do lift? It's a sport about strenght after all.
Do you enjoy being delusional?
Just odd to me that that would be what gets strained. That's like straining lats in the bench or abs in the squat
I really like the ironmind ones desu
Because 385 looks cool and no weight classes in the jungle
Top kek are you implying you should bench without an arch?
Dude just admit it that you're a weak twink that just started lifting so you haven't given up on the zyzz dream yet.
Yeah I used those once and really liked it. Felt closer to the bar.
I mean I'm not saying that of all the things to get strained that it should be the first. But you can't control what'll give out first unless you really beat it down. And it's not like either of those things don't happen. They're not the most common injuries, but they certainly come up.
>Powerlifters can compete both equipped and unequipped, they're different classes.
Didn't know that. It's stupid though, it's literally saying that the equipment is doing the work for them.
>Top kek are you implying you should bench without an arch?
Only thing i'm implying is the reason you do it is to make the ROM shorter.
Just like a bow fires the arrow for you. Equipment is more a competition of skill(It's really not as easy as just putting on some bench shirt and adding 50kg to your bench) and getting the most out of your equipment, rather than strength. I really don't fully understand why some people only do equipped either, but the times I've done it, I've found it to be fun(and really painful)
I know bro
bros how the hell stop my glute firing out of the bench when I do bench press? come on
Is everybody whose done sheiko using the spreadsheets in the dropbox?
Gonna do some program analysis for class and all the spreadsheets I'm finding only go through the first 4 weeks. Or am I missing something?
Has more to do with keeping the shoulders safe. I bench almost as much with a less severe arch
Lol, give up man you don't know anything about this sport.
App is worth more than it costs
>getting the most out of your equipment, rather than strength
That's why i said it's stupid since it's a sport about strenght. And seriously, why not make the rules on form more strict? Are you gonna cry because you have to lower the weight a little bit?
I've found that >>35937158 works well. Also, when setting up, try to bring your legs closer and closer to the bar so that when you try to use leg drive, you physically can't force your ass off the bench. Definitely takes a couple tries to find the correct position. And you could need to move then further away too, all dependent on the lifter.
You can't make it more strict, unless you want a judge measuring the arch with rulers n shit. It's impossible to touch the bench with all of your back. And the sport is what you make of it. If you want pure strength, go raw, if you want strength and skill, go equipped.
Try, slowly over time, planting your feet closer towards the bar while rotating your toes outward.
Watch Chelsea Savit bench at ~1:30 to get an idea of what I mean: https://www.youtube.com/watch?v=usITn1l41Cg
>You can't make it more strict, unless you want a judge measuring the arch with rulers n shit
What's the problem with that? And that's besides the point. What i'm saying is powerlifters take advantage of the broad rules to do a shorter movement and "lift" more.
Any of u bby gurls do this stretch?
Did it increase you're ankle flexibility?
Yes, because if you don't, someone else will. Disregarding the fact that it'd make meets explode in time needed for the bench part, it'll also be impossible to enforce this weird ass angle rule throughout the lift.
only thing i've ever done that seemed to help but also it fucked up my ankle doing it because i'm an idiot and loaded up a lot of weight.
>wow this feels good with 60kg, it must feel great with 100kg!
With the massive variation in people, it helps to keep up. With the example of bench arch. Some people have really long arms, so arching more would help make it easier on them, giving them less of a disadvantage against people with really short arms. Of course these people arch hard too. But not everyone arches hard, grips wide, squats wide, etc., because in order to be able to do that stuff very well, it needs to be built up over time. Lots of people are weaker with the widest grip possible than they are with a more moderate grip. Same with arching. I personally feel less stable and weaker when I arch hard enough to get ribcage flare. That's not to say I don't have a decent sized arch, but there are certainly limits.
People are built differently, and the stricter the rules are, the more it messes with their ability to compete to the max that they can, not to mention the difficulty in enforcing complex, stricter rules. People already have fits over supposedly missing depth in the squat, could you imagine the shitshow if the rules would be even stricter?
Shit nigga I don't even know what to say
Original is GOAT, unbelievable. Listen up https://www.youtube.com/watch?v=IxMHjTMkLHw
Birdy has done better than Skinny Love tho, listen here TIL THE END https://www.youtube.com/watch?v=3wbxAW09wvo
I have never done a cut before
but this year I might do one and stay lean till the nationals in september to get a lower weight class
how much will it hurt my lifts and more importantly progression?
I am scared tbqh... been lifting for such a long time and I am scared to find out that I always underestimated how fat I am, that I am still DYEL and that there is no hope as natty with mediocre genes
please give me some advice lads
I get 10 cans of organic low sodium beans for 10 dollars from kroger. Also get gas points every time I shop there. I save 15-30cents per gallon when I get gas at their gas station. And every once in awhile I'll steal a package of gummy bears.
Cuts fuckin suck. Your progression will stall, and you may regress towards the end. But just remember, you have to change your goals: getting stronger while cutting doesn't mean having your numbers go up, it means having your numbers stay where they are while your bodyweight goes down.
Upperbody movements are always the first to get hit.
Try to plan your meals around your workout. Fats and proteins for brekkie and dinner, and all your carbs 1hr before and 1hr after your training.
what is the best method? I considered a slow cut, maybe only 1 week cut 1 week normal even
my progression is very slow in general. during summer I was 93-94kg now I am only 90kg and I blame undereating due to stress. well, my lifts have all gone up a tiny bit during this period or at least I believe so...
I don't know my bodyfat and I am scared that it is above 15%... I will try to go down to 85kg. if I get there without looking too lean, I will try to hit the 83kg mark, if necessary with watercut
imagine I could compare myself in 1 year, once staying on my bodyfat and once cutting and then bulking, how much would the latter hurt me compared to the former
At what stats do I actually start looking without having an after-workout pump?
You're probably right but I hate to point out that it works really well for him. Hell, he ran his 6 week intermediate program for a long time.
I dunno m8 I'll let you know when I get there
Other shit like curls, tricep extensions and 'chest' assistance exercises are important to do alongside the big 3 if you want to look like you lift (and eating enough, then correcting your body composition after a couple years lifting)
It also depends heavily on your genes. Some guys will look huge with a 2 plate 1rm bench, others will look DYEL at 4 plate
Height? Bodyfat percentage? And slow cut usually means just a lower caloric deficit, like 0.5-1 pound a week loss instead of 1.5-2 pounds a week loss. And the intensity of that cut can be usually guesstimated by having an approximation of your bodyfat. The number I've seen was 31 calories in deficit per pound of fat.
>Reds are Blues
Almost 100 (one fucking hundred) kg bench 1rm
Just a reminder you cant call yourself a "good lifter" if you cant squat double BW
I wonder if there are any people in this thread right now who cant?????
I can squat my BW about 4 times. And i'm only 85kg.
its ok friend
you could be boardshorts who is 45 years old and is dating an illegal immigrant cucking him with the BBC, who roided cause he wanted to be a good lifter but to this day cannot squat double body weight
bodyweight multipliers are bullshit that only skinny fags use to justify them being skinny and weak.
a 75kg guy squatting 150 is not as impressive as a 100kg guy doing 200.
go back to benching less than 2 plates you faggot
>its ok friend
>you could be
The adult world is a confusing place, Panzer.
Sometimes when a man (grown up boy) meets a woman (grown up girl), they like to make a pantsless kiss. I know this is scary and "icky", but you may experience it's joy one day.
Good luck, friend.
I'll have you know that every time you try to insult random people on the internet it increases the chances that your child turns into a weeaboo and an autist by 3 fold
choose your words wisely
I'll have you know that since you just tried to insult me twice your child is now 9x more likely to be an autistic weaboo
please for your childs sake choose your words more wisely
>you just tried to insult me twice
Quit hitting yourself, child.
Reminder that if you can squat 2xbw, you are a filthy degenerate sub 30% bf TWINK SHIT, and need to get OUT
he's not a good lad. he's an angsty child who has yet to grow up and shouldn't be allowed to converse with his betters until he learns better.
kind of like another special someone that frequents plg.
No. You are in fact the angsty child. Ask any normal 20 year old and they will tell you panzer acts how normal socially adjusted teenage-20 year old males act. They roast each other, but you don't have any actual friends so you wouldn't know that, so please refrain from your autistic outbursts because you can't handle the bantz
Who here frauds? How much did it help your lifts and your jackedness?
I honestly feel like I have a lot of room to improve natty but I just want to look and be strong as fuck
Lifts are 500 315 550
>>cringeworthy angst is normal social behavior
Says the boy who complains about sleeping all day because he's oh so depressed about his terrible life
Do you actually know what angst is? I'm telling you panzer is a fucking normie and you guys can't comprehend that different kinds of people have different ways of social interaction because you're in an autistic powerlifting butt buddy circle
>Says the boy who complains about sleeping all day because he's oh so depressed about his terrible life
this has never happened
the fact that you think he acts normally reflects more on your than it does on me.
>I seriously hope you never make friends with the stereotypical rugby lads
OH FUCK NO
OH FUCK NO
You are not sullying the Rugby community. You know not of what you speak, child.
i'm not saying that this behavior does not exist in real life i'm saying that its a plague that people need to grow out of or you end up with 20 something year old adult alcoholics shitting up a mongolian rice making thread.
If you look at twinkfreys friends in his lifting video ts like an overweight chink and some fat nerd, and they both get weirded the fuck out when twinkffrey does that hissing breathing twink shit when he lifts and subsequently fails a lift